Hey Kelly! I came back this May and have seen a huge change! I’ve lost 22lbs this year. Thanks to your meal plan and work outs! Alexis

The most amazing thing about Alexis LOSING 22 POUNDS is She only comes in once or twice a week. It doesn’t take working out 4-5 days a week for 2 hrs to get results, folks! The biggest thing this lady has done RIGHT is she’s been CONSISTENT! Love it!! Nice work, Alexis D Watts. You are INCREDIBLE!!!!!

Testimonials

“One of my goals was to feel confident enough to get back into modeling… Well, here I am in a size 4 doing a pre try on before a runway show this coming Saturday at Taste of Abq. It’s small but hey, I’m so proud and I’m grateful for CBKT”Member of CBKT

“Dropped 7 % body fat in a month thanks to Kelly and her easy nutrition plan. No crazy dieting…just better eating! Ready for the beach!”Anna Hirschman

“Back in February, I decided to take a break from kickboxing, etc… Wanted to see if I could go back and do fitness. My main goal was to do the OCB show which was july 28th. As the weeks past, I had hit a platu and couldn’t go any further. I didn’t know what to do. I had a few friends tell me your more of a figure competitor not bikini anymore. So I had messaged a friend Chris Swol Justuswho helped me a lot with everything for my first show. Thank you so much. But still I was lacking my lower body.I had seen some of my fighter friends Hunter Tucker and George Clynes who had suggested Kelly Tekin Quiroz. Go and talk to her. “She’s awesome.” She’ll put together a program that will work for you and hit all your weaknesses.”

I just want to say thanks to the both of you. THANK YOU Hunter and George. I was in her gym the next day. No I didn’t waste any time. I had that first show coming up. (It was a last minute decision) But i was still doing All my upper body workouts Chris had suggested and more. It was working but, Sure enough Kelly was able to get me where I needed to be. And in such a short time. On June 16th I won the INBA/PNBA 2nd place Ms. New Mexico State Natural Ms. Figure Open, and INBA/PNBA 1st place Ms. New Mexico State Natural Ms figure Masters 2012. I saw how well i had done and wanted to continue making gains and continue going to CONDITIONED BY KELLY TEKIN.

My next show was in 20 days. No slacking here. Went right back to training with Conditioned By Kelly Tekin. Once again, My gains were even stronger And better than the first time. All that hard work and hard training sure paid off. On July 7th I took home 4 first place trophies. 1st place NPC/NM State women s class division A, 1st place NPC/NM State women master Figure 35+, 1ST PLACE NPC MID-USA WOMEN DIVISION CLASS A, 1st place NPC MID-USA WOMEN MASTER FIGURE 35+. I had qualified to go to nationals. My plans for doing the OCB show had totally changed. I was not a bikini competitor no longer. Once again no slacking off. Hit the gym harder than before.Once again Kelly only had 20 days to work with me on the next show. I made more gains. Went to my first Nationals ever which was just this past weekend on July 27-28 . I did pretty good for it being my first nationals. I may have not placed but I meet some photographers Les Brzostowicz that want to work with me, (so excited) and I also gained a sponsor.

Training at Conditioning by Kelly Tekin has made me a stronger more confident, motivational, better person. It’s a place where training is done real. Work Hard, Train Harder No social hour here. ONLY GAINS and POSITIVE PEOPLE looking FORWARD TOWARD MY FUTURE GAINS WITH CONDITIONING BY KELLY TEKIN . A place where champions train. Jamielyn Sena

“If you’re REALLY SERIOUS about changing the way you look, wanting to feel better inside and out and want to LEARN nutrition for a healthier and better life…. it’s SIMPLE. Conditioned by Kelly Tekin.”Crisco Kidd, Crisco Kidd Block Party

“I have been a member of many gyms over the years and have NEVER had the results I got after joining Conditioned. The trainers are amazing! I enjoy the workouts and find them very challenging and rewarding. All the trainers at Conditioned are excellent and really keep my personal goals in mind when designing my workouts. I LOVE Team Conditioned.”Mishele Taylor

“Training at Conditioned has been a great experience for me. I’ve definitely increased my strength big time. I’m lifting more weight and feel stronger. Doing this, I’ve also lost some weight!”Joey Belville, Professional Musician

“My workouts have been so different from any other workouts I have ever had. I’m getting my old body back. I used to hurt old injuries that would stop me from workouts, but with proper training I have not re-injured myself.”Hunter Tucker, Pro MMA Fighter

“Size does matter! I’ve gone from a size 18 to size 8, but more importantly I feel happier, healthier, and sexier than ever. The trainers at Conditioned are great. They worked with my injuries and I feel stronger. So I encourage you to make the decision to get healthier like I did.”Diana Cortez

“I have been training at Conditioned since October 2009. I have been in sports most of my life and have always liked having a coach to push and challenge me. I appreciate having that at Conditioned. The continual variation and new things to do is not only fun but keeps it challenging and interesting!”Clinton Roberts, Pro MMA Fighter

“For the first time in 20-25 years (I really have no idea how long it has been), last night I took off in a sprint and ran the length of the gym! But wait, there’s more – at the end of the hour I ran across the gym 2 more times! I’m still in shock that I did it! Of course I’m a bit sore today, but feeling super great about it! I’ve been building up to it mentally and doing a bit of a jog in place thing, which is what I was doing when I decided to give it a try and off I went, it felt great – I don’t know how to describe what I felt – it was wonderful. I’ve never been a runner, never had any desire to run, so this is a totally new experience for me and I never imagined it feeling so good. :0)”Karla Lachmann

“I swear I dropped like 2 pounds tonight… And it’s great having Tomas back! He really challenges me and Thomas is the most motivating guy I know! He really teaches you to believe in your abilities! I love Conditioned by Kelly Tekin!!!”Ashley Salazar

“Wow, what you’re doing to me girl!”Diego Brandao, UFC Fighter

“After competing at regional and national level shows in the sport of Fitness (Figure & Bikini Divisions), I was becoming unsatisfied with my physical gains. Knowing this frustration, a close friend in the industry suggested that if I wanted to take my physique to the next level then I need to train with Kelly Tekin at Conditioned. I knew from the moment I stepped foot into the gym that this was the place for me. The small gym allows for excellent focus and the personal attention to my fitness goals was on par each and every day I trained. Kelly Tekin is extremely knowledgeable in sport-specific training and has an undeniable passion to see her clients not only meet their goals but rise above all expectations. In concert with her training methods, other personal trainers motivated me daily to execute good form and proper mechanics as I trained for the 2011 Fitness America Show. The results: the best body transformation I have ever experienced and the best body I ever brought to the stage!! CBKT is my home during season training, it is my maintenance training-ground year long, and at the end of the day – I am a warrior of TEAM CONDITIONED!”Genieve Sanchez

“I just ran an average of 9:06 min miles for 3.3 miles!!!! Where did this speed come from? Also,, cleaning out my closet… my engagement party dress fits!!! Haven’t been able to wear is for 4 years! And jean, jeans from yeaaaaaars ago are fitting!!! So glad God put you in my life :)” Kay Nunn

“Thank you Kelly Tekin Quiroz you have made such a positive change for our whole family!”Jackie Lance White

“I wanted to personally thank you for taking Justin to the next level physically and on a knowledge level as to what his body needs ! you are simply amazing and I just don’t have enough words to say ! In that fight Justin overwhelmed his opponent and threw 1 minute 40 seconds of knees and elbows the fastest and strongest I have ever seen him throw and was not winded ,not even a little ,when the ref stoppage came! He is looking forward to getting back out there to you guys ! Thanks again!” — Justin’s father, Chris Scoggins Justin "Tank" Scoggins

“For years my primary method of exercise was hiking, but with a bad diet and virtually no weight training I experienced no weight loss. In fact it was exactly the opposite and I couldn’t understand why I was gaining weight when I was hiking for numerous miles every Saturday morning. Since beginning my training at Conditioned I have lost 60 pounds and learned the importance of diet in combination with the right kind of weight training and cardio exercise. I still hike on the weekends but now I can hike further that I ever expected and when I backpack I can carry heavier loads than I ever could have imagined. In addition to hiking I have decided to try new things that I may not have at first been comfortable with and I have completed two 5K runs in the last couple of months. Thanks to the training that I have received at Conditioned I am stronger, faster and I feel better than ever.”Austin Eldridge

“I am very happy about my fitness level! I enjoy the workouts you put together for me and your gym. Being around fitness-minded people helps me in my training. If I can get my eating rained in, then I feel I can meet more goals. Maybe do a bodybuilding show again. My back and shoulder joints are feeling great.”Greg Hecathorn

“At Kelly’s gym I was able to find the challenge I was looking for. This gym is the toughest gym I have ever been to and I’m pretty sure there are magnets in the floor! If anybody wants to get stronger, faster, or leaner I would recommend Conditioned because the trainers will push a body to its limits”John Enns, La Cueva High School Soccer

How many of you feel that you be wasting your money on diets killing yourself at the gym only to lose 15 to 25 pounds. I felt like you I was starving myself killing myself at the gym just to lose 10 or 15 pounds.

I want to let you into a little secret I’ve been on an Online training and nutrition plan for the past year and a half and I love it. You guys have seen me post up a lot of stuff for on my Facebook about Conditioned by Kelly Tekin’s Online workouts and help with nutrition and supplements and yes they have been helping me a lot. If you’re looking to lose weight get healthy then you need to go to check out Conditioned by Kelly Tekin. You don’t even have to be in Albuquerque! That’s the best part!

I’m not going to try to sell you on anything or B.S, it took hard work and alot of help from GOD and the people around me to get me where I’m at.

I am NOT at my goal weight that’s the honest truth but I’m not unhealthy like I used to be. Yes I have lost 135 pounds and I’m still working to get at 300 its going to take time. But being on a nutrition diet for a year and a half that’s an accomplishment. Many of us can only be on a diet or two to three months then we call it quits I been there. I can’t stress enough that I think if you’re going to do it the right way, go to Kelly Tekin On Demand. If you think it’s impossible to get your weight or even to get healthy you need to just give it a try.

By the way I’m not receiving any money but I am receiving a lot of positive influence on reaching my way and continuing my healthy lifestyle.Andrew Navarez

Physical Fitness for Kids

An Overview of Physical Fitness Guidelines for Kids

Children

Children are shorter and weigh less than adults. Females are 98% of their adult height by the age of 16 or 17 and males by the age of 17 to 18. The heart rates in children decline as they age. During the toddler period, (1-3 yrs) it is 80 to 100 beats per minute, and by the time they are adolescents (12-20 yrs), it decreases to 50-100 b.p.m. Respiration (breathing) and blood pressure also decrease as children grow older, and children do not attain 20/20 vision until the age of seven. It is essential to remember however, that children of the same chronological age cannot be compared, as some children bloom earlier than others.

By the age of 6-12 yrs, children have greater strength, physical ability and coordination. Their balance and rhythm are also refined. By the age of 12, males have greater strength, endurance and agility, while females have greater flexibility and gracious movement. Children have lower oxygen consumption compared to adults. They have a great amount of local fatigue of muscle, a limited attention span and a low threshold for discomfort.

Adolescence

Children have lower anaerobic capacities than adults including the following:

Anaerobic Activity
The total amount of energy available to perform work in the absence of oxygen is referred to as the anaerobic capacity of the body.

Capacity to Buffer Acidosis During Exercise
Acidosis is a term applied to the lowered alkali reserve in the body which results from strenuous muscular exercise.

Thermoregulation

Children have difficulty in cooling, for they have great energy expenditure and lower sweat rates. They are at greater risk for hypothermia than adults, as the high surface area to body mass ratio can accelerate heat loss. When children are overheated, water is critical.

Strength Training for Kids

It is only in the past 15 years that strength-training has been proven a safe activity for older children (ages 7-12 yr).

Children will not bulk but experience neural adaptations and better coordination of agonist and antagonist muscle groups. Motor unit activation and lean body mass will increase with fiber type differentiation.

Children should be monitored closely, since they are physiologically immature. Performing an optimal range of motion of multi-joint exercises is critical. The primary focus is learning proper technique and breathing. Ballistic movements, such as powerlifting and bodybuilding should be avoided.

The American College of Sports Medicine recommends children weight train 20 to 30 minutes on 3 nonconsecutive days per week. They should perform one to two sets of eight to ten repetitions of eight to ten different exercises. Rest intervals should be one to two minutes. As weight training is an excellent activity for children, it is essential that they are engage in other physical activities as well.

Children are more aerobic than any other time in life. They have a higher activity of aerobic enzymes and number of Type I muscle fibers than adults. Type I or ‘slow-twitch’ muscle fibers are responsible for long-duration, low intensity activity such as jogging, cycling, or any other aerobic activity.

Between the ages of five and 20 years, the number of Type II muscle fibers increase by 50%. Type II or ‘fast-twitch’ muscle fibers (divided further into A and B) are responsible for short-duration, high intensity activity. Type IIA fibers are designed for short to moderate duration of moderate-to-high intensity work, as seen in most weight training activities. Type IIB fibers are built for explosive, very short-duration activity such as Olympic lifts.

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Muscle Soreness

There are two common types of exercise-related muscle soreness. Acute soreness occurs during or immediately after exercise. Delayed-onset muscle soreness (DOMS) develops 12 hours or more after exercise.

What is Acute Soreness?

Muscle soreness during and immediately after exercise usually is a result of simple fatigue, which is caused by a buildup of chemical waste products of training. When this happens, the fatigue will usually disappear after a few minutes of rest. Once this soreness subsides, you can usually continue exercising without any residual effects.

What is Delayed Onset Muscle Soreness?

When you change your training program, DOMS is common after a workout. When you are used to performing 15 repetitions, your muscles adapt to this style of training. If you suddenly switch to 8 repetitions with a heavier weight, you shock your muscles. Another way that your muscles can be shocked is if you have not done any exercise in 6 months, and you suddenly run a couple of miles. You may feel soreness all over your body the next morning. You may also notice muscle stiffness and weakness. These symptoms are a normal response to unusual exertion and are part of an adaptation process that leads to greater strength once the muscles recover. The soreness is usually the worst within the first 2 days following the activity and subsides over the next few days.

What are the causes of DOMS?

DOMS is a result of microscopic tearing of muscle fibers. The amount of tearing depends on how hard and how long you work out and what type of training you do. For example, activities in which muscles forcefully contract while they are lengthening tend to cause the most soreness. The lengthening of a muscle is called an ‘eccentric’ contraction. This occurs in activities such as descending stairs, running downhill, lowering weights, and in the downward movements of squats and push-ups.

When the muscle fiber tears, swelling may take place in and around a muscle, which can also contribute to delayed soreness. This swelling increases pressure on the surrounding tissues, resulting in greater muscle pain and stiffness. Eccentric muscle contractions tend to cause both tearing and swelling.

How to prevent DOMS:

Certain tactics may enable you to avoid delayed soreness or keep it minimal. It is important to warm up before you train and cool down completely afterwards. Stretching in between sets is also a good idea.

It’s also important to give your muscles time to adapt to your activity. For example, if you have been inactive and your goal is to run 3 miles in 45 minutes, start by simply running a mile, and then add another quarter- to half-mile at each workout until you can comfortably run 3 miles. Then you can start increasing your pace to achieve your goal.

What should I do when I’m sore?

Doing some light cardio at a moderate pace or working out other muscles that are not sore is a good way to deal with soreness. This will increase blood flow to all muscles (including the affected area) which can help to get rid of that soreness.

Other ways of helping soreness include applying ice, stretching, and massaging the affected muscles. There is research supporting the idea that vitamin C may decrease muscle soreness.

Finally, you should wait until the soreness, weakness, and stiffness is gone before vigorously exercising the affected muscle again.

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Stretching

Muscles work by contracting. All muscles cross over at least one joint, (sometimes two) and the action of contracting a muscle causes that joint to move. A good example is the quadricep (thigh) muscle. It originates from the front of your hip (the anterior superior iliac spine), crosses over your knee joint, and inserts (as a tendon), to your shin bone (tibia). The action of contracting your quadricep muscle moves your lower leg forward, as it straightens your knee. Muscles are the motors of your body. All of their action is due to their contraction. They can do more work if they have greater contractile strength. Contractile strength is greater when the muscles are longer. The longer the muscle, the more work it can do when acting on a joint. Stretched muscles are longer muscles. Stretching allows greater extension of a joint when moving. For example, if you are a runner and stretch prior to running, your stride will be longer. If the stride remains the same length, then the muscles involved will be doing less work. Stretching helps prevent injuries. The more flexible a person is, the less the likelihood of a torn or strained muscle. Over time, proper stretching strengthens both ligaments and tendons. Ligaments attach bone to bone, tendons attach muscles to bone. Stretching promotes faster recovery, since stretching the muscles helps to move toxins and waste products of muscular exertion out of the muscles and into the bloodstream, where they can be broken down and eliminated. Stretching relaxes your body. Relaxing your body allows you to experience less intense negative emotional states. Muscles that are tight waste energy. Stretching allows you to become aware of areas in your body that are held with undue tension, so you can release them. Stretching feels GOOD!!! Anyone, at any age, can stretch. It does not matter where your flexibility level is when you begin, as long as you work at it you will improve.

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Cortisol

What is Cortisol? Cortisol is a steroid hormone produced in the adrenal glands (small glands adjacent to the kidneys). The most important roles of cortisol in the human body are regulating blood pressure and cardiovascular function. It also regulates the body’s use of protein, fats, and carbohydrates. The excretion of cortisol increases when physical or psychological stress is placed upon the body. How Cortisol Affects your Training High levels of cortisol can change the body from an anabolic (muscle building) to a catabolic (muscle wasting) state. In order to keep cortisol levels low, you must keep yourself in a positive mood. Try not to get stressed out over things that can be accomplished without needing to worry. Also, knowing your body well enough can also help you in the battle against high cortisol levels. Be smart when working out or working at a physically active job. Know how your body reacts to certain situations. How to Lower Your Cortisol Levels There are many different ways to lower cortisol levels, ranging from coping with stressful events better to taking medicine to fight high cortisol levels. High cortisol levels are normally present in our bodies from the stress that we place on ourselves. To lower your cortisol levels, you must lower your stress. Eating small snacks or meals throughout the day will give your body energy so that it will not have to rely on muscle tissue for energy. Your energy should come from the food that you eat and fat stores. Even though cortisol levels are not more important than diet and training, they should still be taken seriously. In the fight for muscle mass, every little thing helps. Lowering high cortisol levels will make your body less catabolic, causing your body to be in a more anabolic state.

Cook: Bring curry mixture to a boil over medium heat, stirring constantly. Reduce heat and simmer 3-4 minutes or until thickened and bubbly. Set aside. Dust chicken in flour, and coat a nonstick skillet with cooking spray. Add chicken to skillet and cook four minutes per side or until lightly browned.